The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count
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Based on breakthrough results from the newest scientifically proven research, this guide offers back-pain sufferers real relief—simple exercises that target the exact muscles that have been newly identified to be the source of most back pain.
If you are one of the millions who suffer from recurring back pain, and have found that your attempts at complicated and time-consuming exercise programs and treatments have not helped, it’s time to learn the simple techniques that strengthen the specific muscles that are at the root of your pain. Start living free from pain now!
When physical therapist Jim Johnson reviewed the back-pain studies in peer-reviewed medical journals published over the past fifteen years, he found that the research suggested that a specific set of muscles played a key role in a great majority of back-pain incidences. The results showed that most back-pain sufferers have undeveloped multifidus (mull-tiff-i-dus) muscles. These muscles connect the spinal vertebrae together and play a subtle, but critical, role in bending and twisting motions of the back. If they are weak, inflamed, or in spasm, they can cause chronic back pain. In response to these findings, Johnson devised a simple series of exercises that focus on strengthening the multifidus muscles—and had fabulous results in reducing back pain for a variety of patients.
Publisher : New Harbinger Publications; 1st edition (March 2, 2002)
Language : English
Paperback : 152 pages
ISBN-10 : 1572242787
ISBN-13 : 978-1572242784
Item Weight : 7.8 ounces
Dimensions : 6.18 x 0.51 x 9.09 inches
Customers say
Customers find the book helpful and informative. They find the exercises simple and effective. The book is well-written and credible, with studies cited. Readers consider it worth the small investment of time and money.
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8 reviews for The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count
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Original price was: $19.95.$15.29Current price is: $15.29.
musotto –
For me, this is one of the two best books you can get on non-invasive back pain relief methods.
I read so many reviews on Amazon on so many books on back pain that I almost went cross-eyed.Back pain is such a serious matter, and the track record of surgery for back pain is so abysmal, that I had to get it right. My doctor, who is a personal friend and has been since long before he became my doctor, made it clear to me, that in relation to back pain, surgery is an absolute last resort to be used only for those cases that are genuinely the most serious and have not responded at all to other much less invasive treatments.After reading all those reviews (and believe me, reading Amazon book reviews on non-invasive back pain treatments discerningly is potentially an intensive and very difficult task) I settled on the purchase of five books on curing back pain from Amazon.I have to state at the outset that Jim Johnson’s book constituted the “cure” for my back problems. However, it was not, for me, the way to instant pain relief. I got virtually instant pain relief only by following the advice of Pete Egoscue in his book “Pain Free”. However, on the basis of my own experience (in other words, I am NOT claiming to have become an expert on curing ALL back pain. I am only claiming to have something of interest to report in relation to my success in finding a cure for MY OWN back pain) the reality is that Jim Johnson’s book constitutes the long term cure for serious back pain from my perspective.I am 63 years old and my back pain was serious. So serious that at one stage the only way I could get to the toilet at night was to crawl on my hands and knees. Yes, the pain of stretching up into a standing position was that severe.I now regularly do the most difficult of Jim Johnson’s exercises, which is the one where you get down on your hands and knees and then stretch out one leg and its opposite side arm vertically. I do this with five pound weights on my ankles. I do this for each side for a little longer than two and a half minutes per side, although Johnson specifies that once you can do it for two minutes per side (with or without ankle weights) you only have to do it once a week for the rest of your life to maintain spinal multifidus muscle strength. Johnson provides lots of references to high quality randomised controlled research trials to back up his claims.Returning to the Egoscue book, the back pain relief exercises in it, particularly the supine knee pillow squeeze exercise, miraculously got rid of my daily pain as soon as I completed one set (though I always went on to do the recommended three sets).So that is it, Egoscue gave me virtually instant pain relief and Johnson provided me with a very simple, easy to accomplish, long term cure for my back pain. Theirs are the two best books for dealing with back pain in my opinion.
Tmac –
Great Overview of Approaches Used For Back Therapy
I found this book to be an excellent guide and would highly recommend it to anyone starting their own journey in addressing a back injury. It’s short, but it has a lot of good information very well presented. While the author does focus on the multifidus muscle, the book gives a very objective overview of how to handle back problems in general, from generic lower back pain to pain associated with herniated disks. He also helps lay people understand how the medical profession categorizes back injuries to put them in their proper scope. The book describes several exercises, but not anything beyond the scope of the multifidus. More exercises would have been a great addition, but the book isn’t about all back exercises. Anyone with a serious back injury should see a physical therapist for guidance. What I found most useful in the book is the short mention of steroid injections (epidural), which seem to be questionably useful. The author could have elaborated more on the appropriateness of them, as it’s hard to compare your own situation with those in studies (ie: how many millimeters is the disk bulging). I also liked the fact that the author provided select references for the types of issues most lay people would be interested in viewing. In my own experience, I’ve learned that a muscle imbalance is most likely the cause of my L5-S1 herniated disk, and it took 14 weeks and a good number of visits with various practitioners to come to that conclusion.
T. Faranda –
An excellent book, even with the strange title
Well it is a strange title. But if you are one of the 80% of Americans who suffer from back pain, this is a very worthwhile quick read. It’s 120 pages and can be finished in 60 to 90 minutes. The Multifidus Back Pain Solution… is really more of a booklet then a book. It covers the basic physiology of the back, as well as common types of back problems and many of the treatments that are used. And then offers a simple program which has shown proven results.The multifidus is a little-known set of muscles that connect the vertebrae. The thesis of author Jim Johnson, who is a physical therapist, is that strengthening these muscles will help many people who suffer from back pain to either (1) have less pain when they have episodes of back pain or (2) have fewer back pain episodes or (3) have a happy combination of (1) and (2). Johnson backs up his thesis based on research (that is ongoing) from quite a number of back pain studies.As a person whose own back pain problems have been reduced dramatically in the last three plus years by using a nautilus back machine (that’s designed to strengthen all the muscles running along the spinal vertabrae), I am sure Johnson is on to something.The exercises Johnson suggests are simple to do, require no machines or weights (well, small ankle weights can be used), and take very little time. I am going to incorporate them into my own gym time, on days when I’m not using the nautilus back machine.The author admits his program will not work for everyone, but it does help the majority of people in his own practice and in the scientific studies.DEFINITELY worth the small investment of time and money to get and read this book if you have a back problem.
Sparks –
Well documented and very talented Specialist. This book is extremely in-depth and informative. Also helpful in learning new techniques to deal with pain. Thank you!
Arvind –
A good book on the subject. Easy to understand and a quick read with a simple remedy which I am following since a few weeks. The 4-pointer multifidus exercise with ankle and wrist weights which it recommends has increased my back’s endurance in many functional movements and I can sit with ease for longer hours. I wish it were cheaper, I would have given it 5 stars then.
Bernard Bel –
J’ai beaucoup apprécié cet ouvrage. Certes, il décrit des exercices de base d’entraînement du muscle transversaire épineux (multifidus) qu’on peut trouver sur des pages Internet. Mais il a l’avantage de justifier cet entraînement et d’appuyer toute son argumentation sur la littérature scientifique… tout en restant très facile à lire. On voit que l’auteur a passé beaucoup de temps à éditer son manuscrit, et surtout qu’il maîtrise parfaitement le sujet.Très appréciables aussi, ses explications sur l’entraînement fractionné de haute intensité (High Intensity Interval Training) qui permet de travailler “en intensité” et donc de développer réellement la masse musculaire, en plus des nombreux effets positifs sur la santé.J’ai publié des infos, des liens à ce sujet, ainsi qu’une bibliographie, sur mon site (en français) “Le bonheur est possible” (chercher “lebonheurestpossible” sur Google, l’extension est “net”).
Saskia –
Das Buch Multifidus Back Pain Solution habe ich mir im Rahmen meines Sport Studiums gekauft und hat mir weiter gebracht!
Stone –
A well written book that takes great care to methodically explain the scientific basis for some lower back problems and their treatments, with many quotes from peer reviewed scientific papers. Jim Johnson also uses his fairly extensive experience of treating back pain to make the book a readable and practical one rather than just a dry tome.I read the book (all of it as instructed!) before trying the few simple exercises that are recommended. There has been a definite improvement in back strength in the 3-4 months since I bought it and, more importantly, a reduction in lower back pain. I still get some pain from time to time but it is considerably less.The key is to follow the exercise plan as laid out in the book and do it regularly. Once you have achieved the desired level of back strength you only need to do the exercises once a week for maintenance of the strength you have built up. However, as soon as you stop them you go back to square one.I would recommend this book for people who suffer from lower back pain – even if it doesn’t help the pain it will probably help you understand what the problem is without being stuck in a particular treatment method like many other books.